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  1. #4591
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday Nov 14, 2016 - Triceps & Delts

    TRICEPS
    Rope Pushdowns - high rep rehab
    50 x 45 - contract hard 2 seconds
    28, 24, 20, 19 x 90
    29 x 45 - Final Pump Set

    SHOULDERS
    Face Pulls - Spread rope at contraction
    28,22,19 x 90

    Kneeling Behind Neck Press
    11 x 95 -

    Upright Row
    12,11,9 x 95

    Cable Front Raise - with Rope
    13,11,10 x 45

    Hanging Leg Raises
    2 sets - SKIPPED, still slightly sore

    Planks
    2 minutes
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #4592
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
    Rep Power: 9930
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
    lonniej is offline
    Great way to start the week Keith!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  3. #4593
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Great way to start the week Keith!
    Thanks. I really feel it in the shoulders.
    --------------------------------------------------------------
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  4. #4594
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday Nov 16, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    Seated Leg Curl
    12,12,11 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    13,12,12.11 X 115 (plate load)
    Seated Calf
    19,17,17,15 X 130 (plate load)

    Leg Press
    14,14,12,13 x 530
    Leg Press Calf
    14,14,12,12 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #4595
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday Nov 18, 2016 - Triceps & Delts

    Decided to do more with triceps and increase the weight. Last time my delta were very sore - even with 2 scoops glutamine. Hoping to repeat.

    TRICEPS
    Low Cable Triceps Extension
    30 x 45 with rope
    15,15,10,10 x 70 E-Z
    -- Found out if I set up a 2x4 on one side of the cable crossover and press up that the 2x4 would drop and I can continue each set without the awkwardness of pulling the low cable and then twisting around and positioning myself for the set. Brilliant. Just took xx years.

    Rope Pushdowns - 2 sec contract
    15,14,11,10 x 115
    15 x 90 - Final Pump Set(less next time)

    SHOULDERS
    Face Pulls - Spread rope at contraction
    28,21,19 x 90

    Kneeling Behind Neck Press
    11 x 95 -

    Upright Row
    11,9,10 x 90

    Cable Front Raise - with Rope
    12,11,10 x 45

    Hanging Leg Raises
    2 sets -

    Planks
    1.5 minutes
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #4596
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
    Rep Power: 9930
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
    lonniej is offline
    Innovative! Nice work.
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  7. #4597
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Originally Posted by lonniej View Post
    Innovative! Nice work.
    Thanks. Twisting with tension on it was something I never really liked. This provides a self-spotter so to speak. Well to get it started.
    --------------------------------------------------------------
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  8. #4598
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday Nov 19, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    Seated Leg Curl
    12,12,12 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    13,14,12.11 X 115 (plate load)
    Seated Calf
    20,17,17,15 X 130 (plate load)

    Leg Press
    14,14,12,13 x 530
    Leg Press Calf
    15,14,12,12 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #4599
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday Nov 20, 2016 - Back and Biceps

    Jumping back in after almost 2 months off. Soreness/tendinitis feels much better. Going light.

    BACK
    ------
    Seated Rows
    15,14,12 x 90

    Lat Pulldown
    12,10,20 x 90

    Stretch

    BICEPS
    -----
    Incline Curl
    14,14,12,11 x 30

    Cable E-Z Curl
    10,10,10 X 70 - Double Pulley w/ Fat Gripz


    Continuing to stretch, massage, and work exercises like light reverse wrist curls, etc.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #4600
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday Nov 21, 2016 - Triceps & Delts

    TRICEPS
    Low Cable Triceps Extension
    30 x 45 E-Z warmup
    15,15,11,11 x 70 E-Z

    Rope Pushdowns - 2 sec contract
    15,13,13,10 x 115
    20 x 70 - Final Pump Set

    SHOULDERS
    Face Pulls - Spread rope at contraction
    29,21,20 x 90

    Kneeling Behind Neck Press
    11 x 95 - SKIPPED

    Upright Row
    11,10,9 x 90

    Cable Front Raise - with Rope
    12,10,9 x 45

    Hanging Leg Raises
    2 sets -

    Planks
    1.5 minutes - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #4601
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday Nov 22, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    Seated Leg Curl
    12,11,11 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    13,13,12.12 X 115 (plate load)
    Seated Calf
    20,19,17,15 X 130 (plate load)

    Leg Press
    14,13,12,12 x 530
    Leg Press Calf
    15,13,12,12 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #4602
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesay Nov 22, 2016 - Back and Biceps

    Deliberated the second workout back. Staying light. No supination. Thinking that put too much stress on the area last time.

    BACK
    ------
    Seated Rows
    14,13,12 x 90

    Lat Pulldown
    12,12,11 x 90

    Stretch

    BICEPS
    -----
    Incline Curl - NO Supination
    15,14,12,12 x 30

    Cable E-Z Curl
    11,10,10 X 70 - Double Pulley w/ Fat Gripz
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #4603
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
    Rep Power: 9930
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
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    Solid work Keith..Hoping you have a great Thanksgiving!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  14. #4604
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Solid work Keith..Hoping you have a great Thanksgiving!!
    Appreciate it Lonnie! Enjoy the turkey!
    --------------------------------------------------------------
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  15. #4605
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursday Nov 24, 2016 - Triceps & Delts

    Thanksgiving

    TRICEPS
    Low Cable Prone Triceps Extension
    30 x 45 E-Z warmup
    15,14,13,11 x 70 E-Z

    Rope Pushdowns - 2 sec contract
    16,15,13,11 x 115
    20 x 70 - Final Pump Set

    SHOULDERS
    Face Pulls - Spread rope at contraction
    29,23,20 x 90

    Kneeling Behind Neck Press
    11 x 95 - SKIPPED

    Upright Row
    11,10,9 x 90

    Cable Front Raise - with Rope
    12,11,9 x 45

    Hanging Leg Raises
    2 sets -

    Planks
    1.5 minutes
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #4606
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Black Friday Nov 25, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,14,13 x 70
    Seated Leg Curl
    12,12,11 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    14,13,12.11 X 115 (plate load)
    Seated Calf
    21,18,18,19 X 130 (plate load)

    Leg Press
    14,14,13,13 x 530
    Leg Press Calf
    15,14,13,13 x 530

    Smith Squat
    9 x 205 - parallel
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #4607
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday Nov 26, 2016 - Back and Biceps

    BACK
    ------
    Seated Rows
    16,14,12 x 90

    Lat Pulldown
    13,12,11 x 90

    Stretch

    BICEPS
    -----
    Incline Curl - NO Supination
    15,14,12,12 x 30

    Cable E-Z Curl
    12,11,10 X 70 - Double Pulley w/ Fat Gripz
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #4608
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Sunday Nov 27, 2016 - Triceps & Delts

    TRICEPS
    Low Cable E-Z Prone Triceps Extension
    30 x 45 E-Z warmup
    13,12,11,10 x 80 UP 10

    Rope Pushdowns - 2 sec contract
    13,13,12,9 x 115
    25 x 70 - Final Pump Set

    SHOULDERS
    Face Pulls - Spread rope at contraction
    29,24,21 x 90

    Kneeling Behind Neck Press
    11 x 95 - SKIPPED

    Upright Row
    10,10,9 x 90

    Cable Front Raise - with Rope
    12,11,9 x 45

    Hanging Leg Raises
    2 sets -

    Planks
    1.5 minutes - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #4609
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,485
    Rep Power: 20768
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
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    I haven't checked in for quite a while KC. Good to see you still putting in great work here!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  20. #4610
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by JohnButz View Post
    I haven't checked in for quite a while KC. Good to see you still putting in great work here!
    Thanks, John! I'm trying.
    --------------------------------------------------------------
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  21. #4611
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday Nov 29, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,14,13 x 70
    Seated Leg Curl
    13,12,12 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    14,13,12.12 X 115 (plate load)
    Seated Calf
    21,19,17,18 X 130 (plate load)

    Leg Press
    15,14,13 x 530
    Leg Press Calf
    15,14,14 x 530
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #4612
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday Nov 30, 2016 - Back and Biceps

    -- End of hurricane season. Woo

    BACK
    ------
    Seated Rows
    16,14,12 x 90

    Lat Pulldown
    14,12,11 x 90

    Stretch

    BICEPS
    -----
    Incline Curl - NO Supination
    16,14,12,12 x 30

    Cable E-Z Curl
    12,11,11 X 70 - Double Pulley w/ Fat Gripz
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #4613
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday Dec 1, 2016 - Triceps & Delts

    TRICEPS
    Low Cable E-Z Prone Triceps Extension
    31 x 45 E-Z warmup
    14,12,11,10 x 80

    Rope Pushdowns - 2 sec contract
    13,13,12,11 x 115
    28 x 80 - Final Pump Set - UP 10

    SHOULDERS
    Face Pulls with External Rotation - Spread rope at contraction
    21,19,18 x 90

    Kneeling Behind Neck Press
    11 x 95 - SKIPPED

    Upright Row
    11,10,9 x 90

    Cable Front Raise - with Rope
    11,10,9 x 45

    Hanging Leg Raises
    2 sets -

    Planks
    1.5 minutes - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #4614
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
    Rep Power: 9930
    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
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    Nice work Keith!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  25. #4615
    Infinite Goals kconnell's Avatar
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    Posts: 13,716
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Originally Posted by lonniej View Post
    Nice work Keith!
    Thanks Lonnie!
    --------------------------------------------------------------
    Available as a rep
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  26. #4616
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday Dec 2, 2016 - Legs

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,14,13 x 70
    Seated Leg Curl
    13,12,12 x 145


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    14,13,12.12 X 115 (plate load)
    Seated Calf
    22,19,18,18 X 130 (plate load)

    Leg Press
    16,14,13,12,12 x 530
    Leg Press Calf
    16,14,14,12 x 530

    Ran/sprinted for a little bit.
    --------------------------------------------------------------
    Available as a rep
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  27. #4617
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday Dec 3, 2016 - Back and Biceps

    BACK
    ------
    Seated Rows
    10,10,8 x 115 - UP 25

    Lat Pulldown
    9,8,17 x 115 - UP 25

    Stretch

    BICEPS
    -----
    Incline Curl - NO Supination
    14,15,13,13 x 30

    Cable E-Z Curl
    12,12,11 X 70 - Double Pulley w/ Fat Gripz
    --------------------------------------------------------------
    Available as a rep
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  28. #4618
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday Dec 4, 2016 - Triceps & Delts

    TRICEPS
    Low Cable E-Z Prone Triceps Extension
    28 x 45 E-Z warmup
    14,13,12,11 x 80

    Rope Pushdowns - 2 sec contract
    14,13,12,11 x 115
    28 x 80 - Final Pump Set

    SHOULDERS
    Face Pulls with External Rotation - Spread rope at contraction
    18,19,17 x 90

    Kneeling Behind Neck Press
    11 x 95 - SKIPPED

    Upright Row
    11,10,9 x 90

    Cable Front Raise - with Rope
    12,9,9 x 45

    Hanging Leg Raises
    3 sets -

    Planks
    1.5 minutes -
    --------------------------------------------------------------
    Available as a rep
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  29. #4619
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday Dec 7, 2016 - Legs

    A few days off. Was working with a. Inch of 4x4s in the shed and stopped them from falling. This put undue stress on the elbow joints. Doh! Feels better again but working legs today as it is time in the rotation.

    HAMSTRINGS
    -----
    Compound Set
    Lying Leg Curl
    14,13,12 x 70
    Seated Leg Curl
    12,10,8 x 160 - UP 15


    QUADRICEPS - CALVES - SUPERSETS
    -----
    Leg Extension
    14,14,12.12 X 115 (plate load)
    Seated Calf
    21,19,17,17 X 130 (plate load)

    D.A.R.D.
    2 sets

    Leg Press
    15,14,13 x 530
    Leg Press Calf
    15,14,12 x 530
    --------------------------------------------------------------
    Available as a rep
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  30. #4620
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,716
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday Dec 9, 2016 - Back and Biceps

    BACK
    ------
    Seated Rows
    11,10,10 x 115

    Lat Pulldown
    11,10,10 x 115

    Stretch

    BICEPS
    -----
    Incline Curl - NO Supination
    14,14,13,11 x 30

    Cable E-Z Curl
    12,12,10 X 70 - Double Pulley w/ Fat Gripz

    Hanging Leg Raise
    3 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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